Monday – Closed
Tuesday
Buy in – EA Warm up (10 min)
Murph Prep Monday on a Tuesday!
For time
400m Run
5 Rounds
10 Strict Pull ups
20 Push ups
30 Air Squats
after 5 rounds 400m run
rest 5 min
Run 400m
10 Rounds
5 Strict Pull ups
10 Push ups
15 Air Squats
After 10 rounds 400m run
20 Min cap on both parts (5 rounds and 10 rounds including runs)
Wednesday
If you missed yesterday I recommend you hit Murph Prep
Warm up – 3 Rounds
300m Row / 20 Banded Pull Aparts / 20 Speed Skaters / 10 TKE (each side)
A) Barbell Bent Over Row – 10-8-6-6
build to a challenging weight for each set
B) Alternating DB Curls 3×20 (moderate)
C) Bottoms Up KB press 3×8-12 (moderate each side)
D) Banded Seated Row 3×25
Thursday
Buy in – 12 min
1 min Skipping / 12 Sumo KB high pull / 12 Sit ups / 12 Deadbug
A) Power Clean + Jerk Dip + Power Jerk
5 sets * rest 60-90 second
B) Power Clean + Power Jerk
3 sets * rest 90 second
C) 3 Rounds for time
20 Push Press 75/55
30 Sit ups
Friday
Buy in – 3 Rounds (0-10)
12 Goblet Cossack Squats / 10 Hip Flow (mobility!)/ 10 Zombie Squats / 30 Second Supinated dead hang
mobility – calf and frog (10-15)
A) Front Squat + Back Squat (15-30/35)
(1+2) 5 sets at 80-85%
B) 3 x 800m run (30/35-60)
rest 2 min between sets
Saturday
pick your poison from the week
May 25, 2021
